Quinoa Medley


For the fist post, I made my own little quinoa medley/ stir fry.

I used the following ingredients;
Trader Joe’s Organic Quinoa
Sliced White Mushrooms
Tomatoes on the Vine
Organic Corn (not pictured)
Olive Oil
Lite Balsamic

The quinoa has 160 calories per 1/4 cup, 3g of fat, 28g of carbohydrates, and 6g of protein. I used 1/2 cups in my stir fry making 320 calories, 6g of fat, 56g of carbohydrates, 12g of protein, and 10% iron.

I particularly like the large amount of protein quinoa has. Being a vegetarian, my biggest concerns are always protein and iron. I have to make sure that I get at least 46 grams of protein per day. To do this, I have to be very conscious of the products I buy.

The mushrooms have 22 calories per 1/3 cup. 318mg of potassium, 3g carbohydrates, and 3g of protein, 4% vitamin C, and 3% of iron. I used about 1/3 cup of mushrooms in this dish.

I normally would not have used plain button mushrooms, preferring the taste of portobello mushrooms, but I grabbed the wrong mushrooms at the store. I’m particularly pleased that the button mushrooms have a lot of protein.

I used one tomato which has 35 calories, 1g of fat, 7g of carbohydrates, 1g of protein, 20% of vitamin A, 40% of vitamin C, 2% calcium, and 2% iron.

I used one avocado with 250 calories, 22.5g of fat, 750mg of potassium, 20% of Vitamin C, and 10% of iron. I just love avocados. I love the taste, its versatility in cooking, and the amount of iron in them. If I could, I probably would eat avocados every day.

I used about 1/3 cup of corn, which has about 35 calories, 7g of carbohydrates, 1g of protein,  and 4% of Vitamin C. The corn just adds a little bit of sweetness to the dish.

I cooked the quinoa in a medium sized pot and waited until the quinoa was ready. You can tell quinoa is ready when the grain is no longer solid, but has a small swirl coming off the main grain. The quinoa should be soft. At the same time the quinoa was cooking, I heated a skillet with a few table spoons of olive oil, sauteed the mushrooms, corn, and tomatoes. When the quinoa was ready, I added this and the avocados into the skillet. as well 1/8 cup of balsamic vinaigrette. I let the whole medley simmer for a few minutes, stirring occasionally. I added basil to taste.

The dish didn’t take a terribly long time to make and I got two dinners out of it. The taste was pretty good, but if I were to make this again, I would probably try to add a bit more spices to it for extra flavor, like a bit of salt and garlic maybe.


Try this recipe if it sounds good!  If you try it, let me know! Did you do it exactly? What did you add or change? I’d love to hear your opinion and look out for my next post on food!